Comparing Nutrients in 5 ounces Boiled Potato Skin with Salt VS Boiled Whole Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin with Salt	14%	1%	85%
Boiled Whole Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Boiled Potato Skin with Salt	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Energy	3.8% 111kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	1.78% 1.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin with Salt	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.54% 14μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.2% 7.37mg	20.5% 18.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin with Salt	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	108% 8.6mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	82.5% 1.9mg	8.5% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 76.5mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3% 110g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin with Salt VS Boiled Whole Potato Flesh with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Skin with Salt versus 5 oz of Boiled Whole Potato Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Skin with Salt vs Boiled Whole Potato Flesh with Salt:

• 5 ounces of Boiled Potato Skin with Salt have 1.8 times more Vitamin B2 than Boiled Whole Potato Flesh with Salt.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin with Salt contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled Potato Skin with Salt.
• Both Boiled Potato Skin with Salt and Boiled Whole Potato Flesh with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Whole Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Boiled Potato Skin with Salt as well as Boiled Potato Flesh, Cooked In Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Skin with Salt vs Boiled Whole Potato Flesh with Salt:

• 5 ounces of Boiled Potato Skin with Salt have 9 times more Calcium, 4.7 times more Copper, 19.6 times more Iron, 1.4 times more Magnesium, 9.7 times more Manganese, 1.2 times more Phosphorus and 1.5 times more Zinc than Boiled Whole Potato Flesh with Salt.
• Both Boiled Potato Skin with Salt and Boiled Whole Potato Flesh with Salt contain similar levels of Potassium, Sodium and Water per five ounces.
• 5 ounces of Boiled Whole Potato Flesh with Salt lack sufficient amounts of Calcium
• Both Boiled Potato Skin with Salt as well as Boiled Potato Flesh, Cooked In Skin with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Potato Skin with Salt have 1.7 times more Fiber and 1.5 times more Protein than Boiled Whole Potato Flesh with Salt.
• Both Boiled Potato Skin with Salt and Boiled Whole Potato Flesh with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.
• Both Boiled Potato Skin with Salt as well as Boiled Potato Flesh, Cooked In Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.